general warm up (15 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

double Arc standing chest press x 5 reps

barbarian pull overs x 30 reps

specific warm up (5 minutes)

tappers/grave diggers  set up and light practice

strength (5 supersets)

one superset  = heavy tappers x 4/4 reps + heavy grave diggers x 4/4 reps

conditioning/accessory work (2 rounds)

double club archer pulls x 8/8 reps

Russian front  raises x 10 reps